BACK · COMPOUND
Superman
A prone bodyweight exercise lifting the limbs against gravity.
Primary musclesLower back, Glutes
Secondary musclesUpper back, Hamstrings
EquipmentBodyweight
DifficultyBeginner · Spinal Extension
How to perform
- Lie face down with arms extended.
- Lift the arms and legs slightly while keeping the movement controlled.
- Lower slowly to the floor.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the lower back as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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